WEEK OF 04/23/2018

Warm up for 4 min.

5% incline for 1 min.

5% incline is your resting incline during this run.

Block 1:

1 min. @ 10% incline (6.0)

.30 sec. walk while increasing incline up to 11%

1 min. @ 11% (5.8)

.30 sec. walk while increasing incline up to 12%

1 min. @ 12% incline (5.6)

.30 sec. walk while increasing incline up to 13%

1 min. @ 13% (5.4)

.30 sec. walk while increasing incline up to 14%

1 min. @ 14% incline (5.2)

.30 sec. walk while increasing incline up to 15%

1 min. @ 15% (5.0)

Walk for 2 min. while decreasing your incline down to 5%

Block 2:

1 min. @ 9% incline (6.2)

.30 sec. walk while increasing your incline up to 10%

1 min. @ 10% incline (6.0)

.30 sec. walk while increasing your incline up to 11%

1 min. @ 11% incline (5.8)

.30 sec. walk while increasing your incline up to 12%

1 min. @ 12% incline (5.6)

.30 sec. walk while increasing your incline up to 13%

1 min. @ 13% incline (5.4)

.30 sec. walk while increasing your incline up to 14%

1 min. @ 14% incline (5.2)

Walk for 2 min. while decreasing your incline down to 5%

Block 3:

1 min. @ 8% incline (6.4)

.30 sec. walk while increasing your incline up to 9%

1 min. @ 9% incline (6.2)

.30 sec. walk while increasing your incline up to 10%

1 min. @ 10% incline (6.0)

.30 sec. walk while increasing your incline up to 11%

1 min. @ 11% incline (5.8)

.30 sec. walk while increasing your incline up to 12%

1 min. @ 12% incline (5.6)

.30 sec. walk while increasing your incline up to 13%

1 min. @ 13% incline (5.4)

Walk for 2 min. while decreasing your incline down to 5%

Sprints @ 1% incline, .30sec. ON/ .30sec. OFF (8.0-8.5) repeat 5 times

Cool Down